Best Breads For Weight Loss

Generally, when many people begin to make their weight loss diet plan, they tend to exclude bread from it. It’s kind of common knowledge that this traditional food is not particularly a favorite when you’re looking to shed a few pounds, because it is high in heavy, empty carbohydrates (at least the ordinary white wheat bread) and calories, plus it has a high glycemic index.

However, with nutritional knowledge and food products diversity advancing as the years go by, we can freely say that there are types of bread suitable for a weight loss diet. Depending on how well you balance your meals, and depending on your exact goals, you can still enjoy bread, made with specific wholesome ingredients that are not only highly nutritional, but even facilitate weight loss.

Are you still asking yourself which the best breads for weight loss are? perhaps you, just like us, would be over the moon to know that there is more than one type, which means you can bring some variety on the table, avoiding the chance of getting fed up with a particular product.

So if you want to eat bread and lose weight, you would do well to consider trying these:

1. Brown rice bread

While being low in sugar and calories, brown rice bread keeps you satiated because of the considerable fiber content, and provides you with sustainable energy. The benefits of eating brown rice are numerous. Because it’s with a low glycemic index and can reduce the insulin spikes, it fits perfectly in a diabetic’s diet. The naturally occurring oils found present in brown rice help lower the bad cholesterol in the body, and promote brain health.

Moreover, this type of rice is rich in dietary fiber, which means it helps the bowels function properly and makes you feel satiated for longer time. Also, it’s worth noting that brown rice is a fantastic source of selenium and manganese. Selenium has significant antioxidant properties, and has shown potential in dealing with many diseases, while manganese fortifies the nervous system, and the reproductive system. All of brown rice’s properties apply fully to black rice too, so if you happen to find black rice bread by chance, don’t hesitate to buy.

2. Whole-wheat bread

Although it is a healthy type of bread that you can eat in moderation almost every day, you should be careful when you buy it, because some companies say their product is made with wheat flour, which doesn’t necessarily mean it is whole-wheat. If you want some guidance on buying the right whole-wheat bread, click here.

3. Rye bread

It is ,without a doubt, not just one of the healthiest breads you can eat if you want to lose weight, but also one of the healthiest you can eat in general, without having second thoughts about calories. Being wheat-free, rye bread delivers 4 times more dietary fiber, and 20% less calories than the average white bread, while sparing you potential bloating.

To boot, rye is an excellent manganese source, plus a good source of copper, phosphorus, magnesium, and pantothenic acid. Other important health benefits of rye include: preventing gallstones, helping against diabetes, promoting gastrointestinal and cardiovascular health, and last but definitely not least, having anticancer potential, which rivals the one of many fruits and vegetables. All of this indicates that besides from weight loss qualities, you get to profit from a lot more.

So in case you want to avoid huge calorie intakes, and satisfy your hunger, this heart healthy bread is an excellent choice.

4. Barley bread

Should you happen to be on a low glycemic diet, but still want to consume bread, the barley one is an optimal solution. A single serving of bread made from whole barley grains, contains barely 7g carbs, and has a glycemic index of 30. Besides that, barley kernels are fairly nutritional, supplying your body with minerals such as phosphorus and magnesium, both of which are beneficial to bone health. 157g of cooked barley supplies your organism with more than 6g of dietary fiber, which equals to 24% of the recommended daily allowance for this essential nutrient.

Barley bread is perfect for keeping the insulin and glucose levels low. As a matter of fact, barley is able to do that even more effectively than oats. This was substantiated via a comparison study, conducted by USDA researchers. The study included 10 obese women who were fed rolled oats, oat flour, barley grains barley flour, and glucose. The consumption of barley showed the least spikes of insulin and glucose.

Barley is a wholegrain that has a positive influence on serum lipid lowering, as it efficaciously lowers the “bad” LDL cholesterol and the triglycerides in our body. This claim was backed through 8 different studies, carried out by researchers of the University of Connecticut, plus on multiple other occasions, and experiments.

Barley varieties (especially Prowashonupana) are digested slower and more consequently, which means the grain can help you feel full for a longer period of time, plus stimulate your body to burn more calories in the process. Studies suggest that eating a wholesome barley-based product (in our case a wholesome barley bread), results in eating about 100 calories less on a daily basis. Still not convinced this is one of the best breads for a weight loss diet?

5. Flaxseed bread

Seeds can also be a nutritious and healthful staple ingredient in a bread suitable for a weight loss diet. There is no doubt that flax is among the most nutritious and most beneficial seeds on Earth, praised by ancient civilizations 3000 years BC.

Flax seed is rich in insoluble and soluble fibers that absorb excessive water amounts from the body, resulting in lower glucose, cholesterol and blood pressure. The gum fiber found present in the super-seed also strengthens the intestinal tract, and promotes smooth bowel movement, which on its own, accelerates the metabolism, and a properly working metabolism is important in the battle against excessive kilograms.

Furthermore, flax is a grand omega fatty acids source. Omega 3 and omega 6 fatty acids are particularly crucial for optimal health, but in the spirit of what we’re discussing now, we’ll just mention their impressive cholesterol-lowering properties. Omega 3 fatty acids like EPA, DHA, and ALA have the ability to reduce fat in the blood (triglycerides).

Flaxseed bread is a suitable food for people who want to maintain low insulin resistance. Besides the soluble and insoluble fiber in flax seeds, there is also significant presence of lignans. Lignans have an antioxidant and fiber-like character, which is connected to low insulin resistance, which on the other hand is vital for preventing diabetes and obesity.

6. Oat bread

Oat bread is another good substitute for regular white bread. Oats are lower in carbohydrates and calories than wheat, plus their carbs are “good” ones, which digest slower in our tummies, resulting in higher satiation and less eating. Oats are a great source of fiber, with 8g of it per oats serving of 81g. The same serving also delivers 11g of plant-based protein which is also good news, because protein helps you burn fat and build lean muscle by increasing calorie utilization during absorption.

All oats are heart-healthy and appropriate for certain weight loss diet plans, but old-fashioned oats (larger oats) have an even lower glycemic index compared to instant or minute oats.

Like some of the whole grains above, oats are a superb source of manganese (81g oats provide you with 147% DV), plus they are a good source of selenium, magnesium, iron, phosphorus, zinc, and copper. This means that oat bread is a lot more beneficial than just for shedding pounds.

7. Ezekiel bread

When it comes to choosing the best bread for weight loss, and for maintaining robust health, you can’t go wrong with Ezekiel bread. In its essence, this extremely wholesome edible is a mix of whole wheat, barley, millet, spelt, beans, and lentils.

Owing to all its nutritious ingredients, Ezekiel bread has high digestibility, considerable amount of plant protein and 18 amino acids. It doesn’t contain any added sugar to cause insulin spikes, and burden you with empty calories. This type of heart healthy bread speeds the absorption of minerals and vitamins, and offers numerous more health benefits.

Despite being a lot healthier, these breads can still be eaten just like white bread, so just let your imagination run wild! For example, these breads go perfectly with steamed veggies and low-fat cheese. They can be toasted and spread with pure ghee-butter, or used for the preparation of a healthy sandwich. You can even break them in pieces upon toasting and use them as croutons for potage soups, the possibilities are endless. So in reference to what we said about each one of these breads, we can once more make a deduction that it is quite possible to eat bread and lose weight at the same time!

Certified SportsNutritionist and Health Enthusiast

I’m Nick – a nutrition enthusiast who takes his healthy lifestyle at heart, and an avid Brazilian Jiu-Jitsu athlete. Being the main author and founder of, I’m constantly looking to expand my experience and knowledge of food, health, sport, and organic living, so I can become the best version of myself, and help others achieve the same.

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